5k Training Plans

The 5K Walk Training Plan is a perfect plan for those who want to train to walk a 5K event, start a regular walking exercise program with a target goal of the 5K for motivation or even weight management.

The 10-week Walk 5K program includes three walk sessions per week, beginning with 25-30 minutes and building to 50 minutes. The Walk Program also incorporates optional cross-training (active rest) and rest days to allow your body to acclimate and adapt to the progression of the program. Week by week, your body will adapt, get stronger and walk longer.

This is a very popular program for beginning and new walkers who successfully use it to reach their first 5K finish line, lost weight and get active.

The 5K Walk-Run Program is the perfect blend for walkers who want to challenge themselves by sprinkling in a little running to their walking program and walk-running a 5K event.

It also works well for first-time runners who want to build up gradually from walking to running or injured runners who want to gradually incorporate running back into their exercise regimen. The blend of walking and running together reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance. Adding running to your walking regimen also boosts your metabolism and the calories burned per workout!

This program consists of three key workouts that include running for 1-2 minutes followed by walking 3-4 minutes. These walk-run intervals are repeated each session, allowing the body to cover the distance effectively and with reduced risk for injury.

The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The Walk-Run 5K Program is best suited for those who are currently walking regularly at least 3 times per week for 30-45 minutes. If you are currently walking less, that is okay! You may want to follow the Walk 5K Program and build your way up.

The 5K Run-Walk Program is a very popular program for first-timer runners and those who want to enjoy training with minimal risk of injury. It is the perfect program for those who want to train for their first 5K race, learn to run or get back into running regularly.

It is the secret recipe run to walk minutes that magically transforms every day mortals to 5K finishers! The program includes three run-walk workouts per week. The running is mixed with short power-walk breaks repeatedly throughout the workout. It begins with a 3/2 run to walk ratio and builds to 5/1. In 10 weeks you will be ready to run-walk a 5K race! This is also the Penguin’s favorite plan. He always uses some blend of running and walking in training and racing.

The blend of running with short power walk breaks reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance.

The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The “Run-Walk” Program is best suited for those who are exercising regularly 3-4 times per week. If you are currently exercising less, that is okay! You may want to follow the Walk-Run 5K Program and build your way up.

The 5K Beginning Run program is geared towards new runners who want to run a 5K successfully. The key is in the recipe that includes a perfect blend of running easy days, long endurance runs, cross-training and rest.

The Beginner 5K Program is geared to first-timer runners and gradually builds in mileage and intensity allowing your body to adapt to the new distances week to week.

The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The program is a perfect strategy for those who have been running 2-3 times per week for 20-30 minutes . If you are running less, that is okay! Consider the “Run-Walk” 5K Program and build your way up.

The Intermediate 5K Run Program is a step up in mileage and intensity from the Beginner 5K Run Program and geared towards runners who have completed a 5K and want to improve their time. It incorporates four run days, longer endurance runs, speed workouts, cross-training and strength training and higher mileage.

The speed workouts focus on improving speed, fitness and efficiency in running. These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running

The Intermediate 5K Run Program is best suited for those who have been running at least 3-4 times per week for 40-45 minutes. If you are running less, it may be better strategy to start with the Beginner 5K Run Program and build your way up.

The Advanced 5K Run Program follows the same progression as the Beginner and Intermediate Programs, but it includes longer endurance runs and more speed work. This program is geared towards seasoned 5K runners who are looking to improve their finish times and boost performance. The Advanced 5K Run Program includes long runs up to 70 minutes, speed work, cross-training and strength and rest days.

There are three key speed workouts that focus on improving speed, fitness and efficiency in running. These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The Advanced 5K Run Program is best suited for those who have been running at least 4 times per week for 45-50 minutes for at least one year and have run a 5K. If you are running less, consider starting with the Intermediate 5K Run Program and building up.